Abductors Tendonitis

I have just got back into training following a long lay off through injury, namely abductors tendonitis. I am looking for advice on how best to increase my milage/efforts as in the past I have failed miserabley and ended up where I started. I have been running about four weeks now and have gradually increased my running time to a total of forty minutes as follows: five minute walk, twenty minute run, five minute walk, twenty minute run, five minute walk. I have kept the level of effort around 65% MHR.

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